Warm-up:

Tornado Tag

 

Skill:

Elementary: KB Deadlift/Farmer’s Carry   

Teen: Complete the following complex (unbroken if possible) for heavy, but not maximal weight…

4 Deadlifts

+

3 Hang Cleans

(1 Mid-Thigh, 1 Above Knee & 1 Below Knee)

+

2 Front Squats

* 6-7 total sets across 20-25 minutes (Weight cannot move up unless all reps were completed)

 

Workout:

Elementary: 8:00-10:00 AMRAP  

10 pulls on the rower

5 burpee jumps over the track of the rower

Run (touch black pole and return to rower)

 

Teen: Hanging L-Sit Hold

– Accumulate 2 QUALITY MINUTES across 3 total sets

combo w/ Band Pull Aparts & Pull Downs

– Heavier band than last week for sets of 15-20 (3 sets)

combo w/ Supermans

– HOLD for 30 secs (Add weight if it’s reasonable)(3 sets)

 

Game:

Fish Game

Megan Kestel

Written by: Megan Kestel

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